Wednesday 3/6/24


CYCLE NOTES:  The workout today is about expanding skill (and confidence) in two of our most difficult movements: snatch and muscle-ups or rope climbs. Athletes should choose the gymnastics skill that you most want to improve on. The overhead squats should allow you to catch your power snatches both with more overhead stability and hopefully in a lower power stance, possibly allowing you to put more weight overhead more consistently.



Snatch/Skill Work

6x Alternating EMOM

A. 3x OHS w :05 pause on 1st rep

B. 3x Hang Power Snatch

C. 1-3 Muscle-Ups or 1-2 Rope Climbs (1:00 skill work)

D. Rest



Scorpion Foam

Roll Glutes

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